How to Pick a Healthy Protein Bar That Still Tastes Good

Walk into a store looking for the best protein bar, and you’ll quickly see that many options exist. The problem is that some of these bars are nothing more than a candy bar that is high in protein. Eat enough of them, and you can quickly derail your health and fitness goals.

What Makes a Protein Bar Unhealthy?

The first step to picking a healthy protein bar is knowing what can potentially make them not-so-healthy. One ingredient that tops the list is added sugar.

Some manufacturers add sugar or artificial sweeteners to their bars to make them taste sweeter. This may be good for your taste buds, but it’s not so good for your health. 

Research reveals that eating a high amount of sugar can lead to a variety of chronic diseases. This includes cardiovascular disease, liver cirrhosis, and dementia. Consume too much sugar and it can even increase your risk of death. Monitoring your sugar intake can help lower these risks.

Paying attention to the sugar content in a protein bar is even more important for people with diabetes. Eating a bar that is high in sugar can cause their blood sugar to spike and then drop. This counteracts their goal of maintaining a stable blood sugar level. And if their blood sugar drops too much, it can potentially lead to a diabetic coma.

Another ingredient that can make a protein bar unhealthy is saturated fat. This type of fat can raise your cholesterol levels. This puts you at greater risk of cardiovascular disease, making it a double whammy if the bar also contains high amounts of sugar.

Finding the Best Protein Bar: Reading the Nutrition Label

Fortunately, you can identify a health-promoting protein bar rather quickly just by taking the time to look at the nutrition label. This label provides a full ingredient list. It also tells you about the bar’s calorie count, fat content, carb content, and—perhaps most importantly—its protein content.

When looking at the ingredient list, less is often more. A long list means that the protein bar will likely contain unhealthy substances. Though, the ingredients themselves matter too. Look for bars that are made with whole food sources you’re already familiar with, such as egg whites, chia seeds, and peanut butter.

Also consider the type of protein the bar contains. Whey protein is absorbed by the body the quickest. That makes this a good bar to consume after working out to help give the muscles the protein they need to recover. 

If you’re looking for a protein bar to eat before or during your workout, one that contains soy protein may be a better option since it is less likely to produce ammonia, which also means less muscle fatigue.

Need a plant based protein source? Many of these protein sources adhere to vegan diet guidelines. Hemp is a plant based protein source, as is soy. Pea protein is another. A bar made with nut butter (peanut butter protein bar, almond butter protein bar, etc.) is also a good vegan option.

How to Pick a Healthy Protein Bar That Still Tastes Good

So, what does a good-for-you protein bar look like? Here are a few indicators:

• No more than 10g of added sugar. If the bar is sweetened with some type of natural sugar, such as that found in dried fruit, this is a plus. Dark chocolate is another sweetener that, in moderation, is good for your health. Also pay attention to whether it contains any sugar alcohol (xylitol, erythritol, sorbitol, maltitol). These can create gastrointestinal issues, making for an uncomfortable workout.

• Fewer than 3.5g of saturated fat and no trans fat. Both of these types of fat are considered unhealthy and, therefore, should be limited. Instead, look for a protein bar that offers healthy fat sources. Nuts and seeds are two to consider. Coconut oil is also a good source of fat.

• 3g or more of dietary fiber. The more fiber a protein bar has, the longer it will satisfy you. This is important if you use a protein bar for meal replacement. It is also helpful when used as a between-meal snack. A high-fiber bar also helps keep your blood sugar more stable. This can keep your cravings in check.

If you are watching your carbohydrate intake, choose a bar with net carbs of 20 grams or less. This allows you to meet your protein needs without going above your desired carb intake.

What do you do if your taste buds want something salty more than something sweet? Choose a protein bar that has a little bit of sea salt. This helps satisfy that urge and is healthier than other salty snack options such as potato chips and crackers.

Basic Guidelines for Protein Bar Use

One question that many people have is whether a protein bar can be used as a meal replacement or if it is better as a snack. Unfortunately, there is no one-size-fits-all answer.

Of course, the best meal is one that is loaded with whole foods. Yet, realistically, making and eating a complete meal isn’t always an option. We all face busy days, which means that there isn’t always the time (or desire) to adhere to this foundational guideline.

On days like this, a protein bar with a higher calorie count does less damage while still helping you meet some of your nutritional needs. On days that allow for more whole foods, stick to a bar with a lower calorie count. This reduces the likelihood that you’ll exceed your desired daily calorie intake.

The same type of common-sense approach applies when determining how many protein bars you can eat per day. In addition to watching the calorie count, also consider how much protein the bar provides. If it is a nominal amount, you may be better off supplementing with a protein powder. Many of these supply 25g or more per serving, making it easier to meet your protein needs. 

When should you eat a protein bar? That varies as well. Some people use a protein bar to give their bodies the energy and nutrients they need to power through a tough workout. Others eat them post-workout as a way to promote muscle recovery.

If you’re unsure which option is best for you, try them both and see which one feels better. Maybe eating them beforehand enables you to exercise harder. Or perhaps eating them after helps squelch that post-workout hunger. Listen to your body and feed it accordingly.

Make Your Own Healthy Protein Bar

Sometimes reading food labels and nutrition facts is exhausting. Trying to dissect them item by item takes time. And even if you find the healthiest protein bar out there, it still may not contain everything you need. So, another option is to make your own protein bar.

There are a number of online sites that offer healthy protein bar recipes with natural ingredients. Here are a few that meet the guidelines mentioned above:

• No Bake Chocolate Peanut Butter Protein Bars: 210 calories, 8.6g protein, 8g sugar, 3.4g saturated fat, 2.8g fiber (though the recommendation is 3g fiber or more, this one comes close enough)

• 5-Ingredient Peanut Butter Chocolate Protein Bars: 276 calories, 14.1g protein, 7.9g sugar, 2.3g saturated fat, 5.4g fiber

• Easy Homemade Cinnamon Roll Protein Bars: 212 calories, 7g protein, 10g sugar, 4g saturated fat, 3g fiber

• Healthy Mo-tella Fudge DIY Protein Bars: 170 calories, 16g protein, 1g sugar, 1g saturated fat, 4g fiber

Make a batch of healthy protein bars and store some in the freezer for later. This way, you know exactly what is in them, as well as what is not.

Love helping clients find nutrition options that support their fitness goals? ISSA’s Nutritionist course will teach you the science of food intake plus the mental aspects involved in client behavior change. This helps support their goals long-term. It’s about more than just one healthy habit—it’s a healthy lifestyle!

References

Schmidt, L. (2014). New Unsweetened Truths About Sugar. JAMA Internal Medicine, 174(4), 525. https://doi.org/10.1001/jamainternmed.2013.12991

No Bake Chocolate Peanut Butter Protein Bars - Ambitious Kitchen. Ambitious Kitchen. (2019). Retrieved 16 August 2022, from https://www.ambitiouskitchen.com/peanut-butter-cup-protein-bars/.

Easy 5-Ingredient Protein Bars (Peanut Butter Chocolate!). Minimalist Baker. Retrieved 16 August 2022, from https://minimalistbaker.com/easy-5-ingredient-protein-bars-peanut-butter-chocolate/.

Bustard, D. (2021). Easy Homemade Protein Bars (no bake) | Sweet Peas & Saffron. Sweet Peas and Saffron. Retrieved 16 August 2022, from https://sweetpeasandsaffron.com/homemade-protein-bars/.

Healthy Nutella Fudge DIY Protein Bars | Vegan, Sugar Free, Gluten Free. Desserts With Benefits. Retrieved 16 August 2022, from https://dessertswithbenefits.com/healthy-nutella-fudge-protein-bars/.